Cottage Cheese and Egg Avocado Sourdough Toast
Crisp sourdough topped with mashed avocado, creamy cottage cheese, and fluffy eggs scrambled with egg whites. A quick, high-protein breakfast without salmon.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Place the sourdough bread slice into a…
- 01
Place the sourdough bread slice into a…
Place the sourdough bread slice into a toaster and toast until golden and crisp, about 2 to 3 minutes.
Look for: golden and crisp
Tap card to mark done - 02
Whisk the whole egg
In a small bowl, whisk the whole egg, egg whites, and a small pinch of salt until well combined.
Look for: well combined
Tap card to mark done - 03
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium heat, around 350°F (175°C).
Tap card to mark done - 04
Pour the egg mixture into the warm…
Pour the egg mixture into the warm skillet and cook for 2 to 3 minutes, stirring gently with a spatula until soft curds form and the eggs are cooked through.
Look for: soft curds form and the eggs are cooked through
Tap card to mark done - 05
Scoop the avocado half into a small…
While the eggs cook, scoop the avocado half into a small bowl and mash with a fork.
Tap card to mark done - 06
Stir the cottage cheese into the mashed…
Stir the cottage cheese into the mashed avocado until evenly combined.
Look for: evenly combined
Tap card to mark done - 07
Spread the cottage cheese and avocado mixture…
Spread the cottage cheese and avocado mixture evenly across the warm sourdough toast.
Tap card to mark done - 08
Top the toast with the warm scrambled…
Top the toast with the warm scrambled eggs, season with freshly ground black pepper, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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